Table of Contents:
Shoulder Internal Rotation Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Shoulder Chest Arm Stretch with Towel
Video taken from the channel: cavan collins
How to Stretch Your Chest (AND HOW NOT TO!)
Video taken from the channel: ATHLEAN-X™
Chest Stretches for Tight or Sore Muscles Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Physio Chest Stretches that Stop Rounded Shoulders
Video taken from the channel: Michelle Kenway
Chest Stretch for Tight or Sore Muscles: Pectoralis Major and Minor
Video taken from the channel: Bob & Brad
Stretch Stiff Shoulders and Chest (Do This Daily)
Video taken from the channel: Back Intelligence
How to Do the Towel Chest Stretch Benefits. The chest muscles, known as the pectoral muscles, are actually two different muscles in the front of the chest. Step-by-Step Instructions.
To prepare, get a long bath or beach towel. If you do not have a towel.Towel Rotation. A rolled-up towel is an effective tool for stretching the chest, according to Bob Anderson, author of “Stretching.” Stand with your feet shoulder-width apart and grasp the rolled-up.Sit on a firm surface with your legs straight out in front of you.
Loop a towel or belt around the ball of your right foot and hold one end of the towel in each hand. Keeping your legs straigh.Stand straight with good posture and grab a small towel with your right hand. Raise your right arm above your head.
Bend it and dangle the towel behind your back. Bend your left arm and curl it behind your lower back.Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway.
Your arm should look like a goal post. Gently press the chest through the open space to feel the stretch. Moving the arm higher or lower.
This chest expansion stretch targets your shoulders, chest, and arms and helps promote good posture. This procedure demonstrates the classic stretch that most fitness experts recommend. Don’t stretch your muscles until you’ve at least warmed up thoroughly. Stretching at the end of your workout is even better. A post-workout stretch is a great way to [ ].
Bend both knees to lower into a lunge, then hinge forward from hips (keep back straight) and pull ends of towel (grasp lower on the towel for more resistance, higher for less) towards body, keeping elbows close to sides, squeezing shoulder blades back and together.Gently pull your bent knee or knees toward your trunk, using your hands. While you’re pulling, try to relax your legs, pelvis and low back as much as you can.
The knees-to-chest better reaches low back muscles when used passively. Hold for a few seconds.Towel Glute Stretch. Grab a towel and lie down on your back on the ground with your legs straight out. Bring one leg in toward your chest with the knee bent.
Put the towel around the back of your knee and hold one side in each hand. Pull back with the towel with both hands to stretch your glute. Then, drive your leg forward into the towel for 3.Keep your core tight and spine neutral as you engage the lower abs to pull the RIGHT knee in towards the chest—sliding your foot on the towel. Use the glutes and hamstrings to press the RIGHT leg straight again.
At the same time, use the lower abs to pull the left knees in towards the chest.To do a knee-to-chest stretch, follow these steps: Lie on your back with both knees bent and your feet flat on the floor. Keep your left knee bent or extend it straight out along the floor.
Draw.This is a simple, do-anywhere stretch. If your chest’s tightness prevents you from reaching your forearms, hold a hand towel between the hands to make up the distance. Sit cross-legged on the floor, or stand with both feet firmly planted.
Bring your arms behind your back and clasp each hand around the opposite elbow or forearm.Try this stretch on the floor for 5 10 minutes in the middle of the day, while practicing deep breathing techniques. The towel will be placed down the spine, from the neck to the low back.
Experiment with different thicknesses of towels to see which one gives you the best stretch.To do the towel stretch: Stand straight with the towel draped over your right shoulder. Hold the front of the towel with your right hand and the back of the towel with your left hand, pivoting your arm backward. Gently pull the towel with the right hand.Shoulder stretch.
Put the towel on one shoulder so that one end hangs behind your back and the other falls down your chest. Take the back end with one hand and with the other, stretch the towel upward. You’ll feel a slight pull on the shoulder.
Loosen and repeat three.
List of related literature:
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from Advanced Marathoning | |
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from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body | |
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from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever | |
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from NSCA’s Essentials of Personal Training | |
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from Clinical Application of Neuromuscular Techniques, Volume 2 E-Book: The Lower Body | |
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from ChiWalking: Fitness Walking for Lifelong Health and Energy | |
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from Encyclopedia of Sports Medicine | |
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from Smarter Workouts: The Science of Exercise Made Simple | |
| |
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults | |
| |
from Mosby’s Textbook for Long-Term Care Nursing Assistants E-Book |
189 comments
Thank you for such a great instructional video and explanation. Been doing these stretches every day for a week and it’s fixing my rounded shoulders. Now when I take a deep breath I can feel my shoulders roll back — that has never happened before. Thank you so much! Bless you.
Left side chest pain due to fall down what to do
Taken medicine also
I heard you mention it should not be a sharp pain (the door stretch). What if it’s sharp pain?
Thank you very much Dr. Jo:) a video just for me. You rock!
I want to know that will this stretch help me in get rid of dowrage hump
Thanks so much for this. I’ve been having this problem (tight inner shoulder/chest which feels like my right arm/bicep wants to turn inward) for a few years now and all physios have just said to strengthen my back to balance it out and given me a massage with back exercises to do down the gym. I’ve already tried these stretches correctly and feel a relief already! Cheers!
Straight to the point with no extra crap. I subscribed 20 seconds into the video
Dr Jo Will These Exercises Help Me To Rotate My Arm Completely So That I Can throw a ball at fast speed while rotating my arm? ( just like the bowler’s do in cricket )
Is there anyway to stretch the PEC MINOR without lifting your arm? My pec minor is part of the problem, but when I stretch it my raised arm causes the impingement provocation.
Thanks for the tips lady. being a guy in his sixties who still does physical labor for work, I really don’t like to exercise because I find it boring and it hurts, but must admit it does seem to help in relieving pain and Ive avoided injury for all these years, and would like to keep it that way. I like the exercises you showed here because their simple to do, and they are not time consuming. Thanks once again.
Great video guys its helped me alot I get a numb hand when I ride my bike…
Thanks so much for this video! I finally fixed my scapula wringing and rounded right shoulder, but then I got worried because I started getting sore in my right chest. Now it all makes sense. You helped me figure out why I was getting sore in my peck now and how to help it. Your the best Jeff!
I have been doing push up. And after one work out left pectoral is hurting. Just left pectoral. Tried to stretch and use warm water and it’s been hurting for weeks now what do I do? When I move in certain positions it’s hurt. Laying on my check my left pectoral side hurts. What do I do?
If you live in the northern hemisphere you have to do this backwards.
I don’t really feel a stretch in the pec major when I do this. I try to look to the side and down and the stretching side of my neck is like aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaah stop it
Thank you sir. I have been watching your videos for a few weeks. I look forward to the knowledge!
Thank you SO MUCH! I’m having an awful time with left arm and shoulder and I can barely get my bra hooked anymore! This is helping so much!
What is the difference bet two stretches.Both appear identical.
Do you stretch before or after working out or you need to stretch it a different day?
Iam 22years old man iam saffer from pain of chest.ihave gone to hospita 2 time take some medicine but it couldn’t work for me what can i do?please suggest me
If you have been tense or doing alot. Could that result in chest pain
Y do I feel a tingling going down my fingers when I do the pec stretches and my shoulder blades r pinching automatically when I do this and they hurt
Shit, I learned more about fixing my shoulders in one video than I did after 2 months of physical therapy.
I feel Pain in my left side chest after carrying some weight what exercise should it do to get rid of it it’s very old main I am suffering for it for 1 year I feel pain after carrying weight in my chest
I have a chest pain from 30 days and I have cheek ECG is normal then also I have a chest high can I do this excises
HI Doctor Jo
I enjoy your therapeutic exercises. thank you! question about my shoulder. I have over the years had problems with my right shoulder. I mostly feel it when I do anything that reaches back and up toward my shoulder blades. I used to have much more flexibility. i feel somehow the pain has begun to radiate down to my inner wrist…thumb and first finger, though i do not feel anything per say in the arm. is this related? any exercises to get the nerve/muscle more aligned? IS it coming perhaps from the neck?
(I am x-calssical dancer and have a strong you practice)
thank you!
I bought three of his programs because I felt I should be paying this man for the amount of info he gives for free.
Bro, it’s 2020 and finally I found the correct video, I thought it was a back that was tight, but all the time it was the fcking chest, THANKS a LOT
THANK YOU. Thumbs up! You nailed my problem and pain, internal rotation. The first stretch was easy. The second stretch on my side was much more challenging. Some pain. Went as far as I could, palm about 8″ from the floor. I will be doing that one daily. I want this shoulder to heal and get strong. When the shoulder is perfect and healed, is the object to get the palm to the floor? I can reach behind my back and grasp my fingers. I am flexible but this internal rotation hurts and needs work. Any other links you can give me? You have so many. I do your channel daily. I can’t express my gratitude to you enough. I am a lucky lady to have found you. Hugs!
madam in first exercise, pressure should be put on knee or not. are the exercises also give strength to arms.
Thank you,I also tried other exercise from your channel and I really feel better and I hope for best for others who are watching this because it really was terrible
Ahhh so that’s what I’ve been doing wrong! Popping the shoulder forward
Hello I have a question in that position at 2:26 how can I get my hands touch each other from both sides of the shoulder. I just started doing it by standing up but I feel like there might be other ways increase flexibility.
Thank you so much! how often and for how long should this be done to see improvement?
make sure u have the door open lol. great video, simple and informative. thanks:)
Maaammmmm plzzz helppp me….I’m.suffering with left chest pain around about one year…doctors said it’s muscular pain…..Soo plzz help me…I need u plz ma’am..plz plz…I took 10 tablets of medicines daily from one year…plz plz plz plZ it’s request foh God sake help me….I lose my strength day by day….my pain never stop…
Whenever I fall hard on the ground, I get pain inside my chest when I breath and it feels like my chest is tightening
I have pain in my left side chest muscle and bone for 1 month..xray report is normal..the pain gets less than before..but still some discomfort like tightness is there..is it dangerous or i develop anxiety and freak out?
This is really informative, instant relieve to the pac minor
I wanna loss my chest size can this exercise will help me to reduce chest size?
You so beautiful n ur easy way to show effective upper body stretching…>>> Dr.Jo
I noticed that when I try to put my left shoulder behind my back to clasp my hand, I feel tight in front of my left shoulder, do you know what exactly that muscle is so I can work on it.
The top front of my shoulder doesn’t allow me to get a stretch on either of these two stretches.
Both my hands go numb in about 20 seconds.
I have such tight muscles even my doctor was shocked. I will let you know in a couple weeks how this works. Im going to be doing it at least twice a day.
my muscle feels like its being massaged or milked if youre aware of that movement. It was a lot worse when my potassium was low, and an EKG confirmed its not my heart so is it pulled or just tight? its been feeling tight during the day and massaged at night.
Pls make more gym related injury videos especially shoulder problems. Thanks
I’m actually surprised!! I’m not even done but noticing a difference!! I didn’t expect it to work!! Thank you so much, my chest has been tight and it was harder to breathe for 3 days now! I’m going to finish the little workout and see what my results are!! Again, thank you so much!!!
Anyone else feel the first stretch in their rear delt?? Like terribly strong
ok i have a question DrJo i threw my A.C joint about 3 years ago and i still get pains in my shoulder when i walk, run,anything physical why is that?
Brilliant! It’s very helpful when you “draw on yourself”. I hope I can find more videos like this on your channel. It makes it very easy to understand.
Do you have a video about how to know whether you have a tear vs. adhesions, etc.?
Thanks for your great videos
wenn I do this my fingers get numb, and wenn I am done they need a few minutes to get better. it this normal?
Dude all your video are a lifesaver….I thought I messed up my shoulder/pec but it needed was to be stretched correctly.
Hi Jo, another great video!
I have an adhesion/scar tissue on my chest muscle a lump on my pec due to re-injury. Do you recommend massaging it? If so, shall I massage along with the muscle fibres or across.. or both?
Ewan
Just got issues with my pec minor when doing pushups.. It feels like it’s gonna rip
Thanks for doing this, great revision for me as a pt student
Hi Dr, Is there a video clip for tightening of breast and flabby arms after losing weight? Perhaps,toning of muscles after breast cup size reduction from the weight loss.
I have been using a foam roller to stretch my chest. You lie on your back with the roller supporting your head and upper back.
hi Dr Jo, when I did the first stretch move, I could only internally rotate slightly pass 90 degrees before I get this sharp pain inside the front of my shoulder. I also get that pain when I try to reach my back as you demonstrate in the beginning about washing your back. how can we fix this? thank you.
Jeff’s videos rock. They’re my go to for understanding how to work out my body.
Hello Dr Joe this is Aashish here,you saved my life I had a bad chest pain I thought I would come across heartattack but ur video saved my life the entire pain waived of in fraction of seconds!! God Bless you Praise The Holy Lord
Hi doc, are these exercises ok with anyone having shoulder bursitis problem? Can it aggrevate the bursa further? Thanks.
Hi I clicked on this video in severe pain and I feel amazing now. You are god sent. I was crying I was in so much pain and tried everything to stop it
mystery explains of my rotate shoulder.. it feels hurt sometimes
Thank you so much for this. After a few days I can actually put my shoulder behind my back without pain.
Thanks a lot, I have left chest pain. And its now gone. Thanks a lot it helps.
Hi DrJo, If If I have pain in my shoulder when doing internal rotation or if my right shoulder doesn’t internally rotate when I extend my arm out parallel to my body, are these exercises going to fix my shoulder?
I wish Jeff could be my personal trainer for a few years….I’d have the physique I’ve always wanted and know how to keep it
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the SUBSCRIBE button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
It’s really feels good thanks to u felling very comfort now I’m breathing.its just relax
bicycling can make you walk like an ape so do this after your cycle.
I took your advice by stretching my hips and i was able to squat better. Thanks. Keep the vids coming. You’re great.
Thank you soo much! This relieved pain I was feeling when I tried to breathe:)
It’s completely gone now
I’ve had a lot of chest tightness from my asthma attack a couple weeks back. Any other stretches/ exercises I can do?
does this help when my chest is tight and my lungs are feeling so heavy?
I’m having shortness of breath and maybe it’s because of these, and I’m 14..
my trouble in breathing is happening for 2 weeks now..
my chest and throat tightness just started a few days ago..
along with chest discomfort and little random pains around my body at random times of the day, but I’ve never had a fever during these were happening.
my mom doesn’t want to take me to go and get a check up, because she thinks I’m fine..
she thinks it’s just a phlegm that’s stuck inside my chest, and I could barely even get enough/any phlegm out.. and I even tried coughing them out, but no phlegm.
but I feel like it’s actually getting worse..? or am I just thinking/panicking? I’m really having a hard time relaxing..
I need help
Thanks Wonder Woman! It’s awesome that you’re helping us for free.
How to treat tore pectoral muscle?? Please make a tutorial on it.
It worked but only for a couple minutes then it worn off and my chest and back still hurt any tips???
Mam can you please do stretches for separate muscle for better understanding for physical therapy students.
I mainly feel the stretches in my arm and less so in my chest. Am i doing something wrong?
I have a question. I was preacher curling 50 pound dumbbell.
After that I feel a mild pain in my lower bicep. Should I stretch the bicep, rest it? I can still lift with it but it feels like a strain.
Thanks
I know it been 4 years since you uploaded but it still helpful and always be helpful to everyone.i just subscribed and hope you get 10 millions subscribers. Thanks you very very much……..
And that’s my issue too…
SIMPLE and FUN! what not to like! My chest is so tight I can’t even get on one floor… About 60 years too late, but I’m going to try this… All that being shouted at when younger, “!you’ve got round shoulders” didn’t work, just made me feel like **. Thanks, Dr Jo!
Thanks. For making this video my chest stop hurting me my chest really really
Hurt
You were very very helpful! I have been suffering with my shoulder for a long time & no one had told me anything like this! The doctor had sent me to physical therapy several times. Nothing never work I never got any better! Just getting much worse! I have lost a lot of mobility in my right shoulder to the point it’s gotten weaker and my shoulders carving around and my arm also to the front of my body! I have a lot of pain a lot of problems sitting anywhere cause my shoulder steaks out in the back and hurt if I press it against chair! I’m deathly gonna try everything you say with all these exercise! You are making more sense then the doctor,, Active doctors gave up on happen me! only option was to do shots in my shoulder for nerve block stop the pain! My Sheldon makes a lot of noise.. your videos has give me hope! I am a Christian i’v doing a lot of praying about my shoulder and Lord’s had impressed it on my heart to do exercises strengthen the muscles back that’s how I found your video on YouTube! Lord’s,, I have a lot of loose muscle under my right shoulder around my ribs only on right side! I’m going to start with this videos tomorrow for sure! I believe I can get it straight back out with your help on your YouTube! Thank you and God bless! I really hope you see this commitment back
Hi Dr. Jo! How often should you be doing these exercises and how many times should you repeat the 30 second intervals? My left shoulder is golden, my right shoulder has almost no internal rotation. Have any idea what could lead someone to be so lopsided? Lol
I’m currently in rehab for a shoulder surgery & this right here is a gamechanger… Thanks for the amazing content!
Is this stretch help to improve internal rotation during weightlifting ️♀️
Did not see cutie black lab. as an introduction to these stretches!
I have had terrible posture for around 25 years and have been ignoring all my health problems ♀️ but I’m addressing them now, which started with me quitting smoking a month ago, after 18 years. Better late than never, right?
My question is about the back. I know to fix posture it includes stretching the pecs and strengthening the upper back. But when I stretch my pecs by putting my arms high and low, it makes my lower back hurt, where it curves in because the higher back curves forward (profile, my back is an S shape). Do you have any stretches or exercises to address the curvature of the lower back? It really gets stiff and sore when I stretch the upper back
I did 8 count burpees and now my chest is sooo sore.Also my ribs is very sore also from the burpees I wanna know why my body feel soo sore
Been in agony for months thinking i was having a heart attack or living the aftermath, just tried this minor stretch and it feels amazing. <3.
Would these work for non cardiac shooting/stabbing pains from a muscular injury to the chest?
Great demonstration and knowledgeable stretching information
It’s great to see and thanks to all of the……. I’m from Gujarat, India.
I cannot do any of these due to tightness and pain should I keep trying?
I’ve had some difficulties with my chest for some days now it so tight will this work to relieve this pain?
hey Doc I was doing over head shoulder and some how my shoulder bent due to imbalance that was caused by heavy dumbbell. I have pain in my shoulder what do you suggest. thank you
i tried doing the first one but the pain in my solarplexus chest area got wors now it really hurts to lift my arms up someone please help
Thank you so much. These two stretches stopped my agonizing shoulder pain.
Unbelievable demonstration showcasing exactly how the stretches Impact our body. Fantastic job!
I need to stretch my internal rotators. How can I do that? Thanks!
I’ve hunchback. shoud I practice that to get better posture?
Is this not a stretch for the external rotators? To stretch the internal rotators should we not bring it to where internal rotation muscles are as lengthened as possible (ie the opposite direction)? Are they not in a shortened position in your demonstration? I am a bit confused about this. I appreciate help so that I can figure this out =)
i believe i have an internal rotation and if i have minimum pain, do i need surgery? and what is the injury called if my pain is positive for the exercises?
TQ Dr Jo it really works. I have already doing this but I have a little bit dought u cleared it. In starting it hurts after getting results it feel awesome.. Tq u so much. This is the first time I have seen ur vedio… I bless you for more vedios to inspire everyone
hi,doc Jo, i have a question, when i rotate my arm i can always hear a popping sound from my shoulder joint,when i rotate to some postion i can even feel two bones are grinding against each other in my shoulder joint.could it be a little bit dislocation of my shoulder joint or? but it doesn’t hurt and nothing else. are these stretches gonna relief the popping sound.
Good morning Doctor, I have been having this chest pain for days now, and I check on the internet due to the symptoms that I observe in my body, and the symptoms was similar to Angina Chest Pain, And I really do not have the finance to go to the hospital now, please I really need your advice on what to do please help me with Medical Advice, I am from Nigeria.. Thank you and thanks for understanding.
Where is the pain? Front, back, side? Deep, sharp, achy? Probably some gentle rotator cuff exercises would help. I have some videos for that if you want to check them out! Good luck!
I think I’ve cramped my muscle. If I lift my right arm it gives sharp pain under shoulder. If I take deep breath or change posture or do sudden movements it’s the same. I was really worried if It’s something related to COVID or lungs buy pain goes away if I stay still. I hope it goes away soon
Hi Doctor Jo! Thanks for the advice. I’d say I am quite flexible in general, but I am so shocked to realized that my shoulder flexibility has become so bad, and when I tried to stretch it, the feeling is totally different from stretching muscle of other body parts. I wonder what limits range of shoulder movement? It is muscle or bones, or something else?
This video was extremely helpful in me figuring out why I have a hard time benching.
plz reply me is it best exercises yo reduce chest fat Nd arm pit
yeah my shoulders are fucked up because my pec minor is so fucking tight. My shoulder and pec minor burns awhen i hold my arms inward or above my head
I’ve had a lot of soreness in my right scapulla and clicking in the shoulder. I realised I also have a very tender pec minor right up under my arm pit. I’ll put these stretches to work. Thank you.
I get left chest pain most freuently..may I know whats the reason and what can I do for that?
Saved my life with the second stretch.. was getting a panic attack from the ache and making it difficult to breathe… thank you so
Much
doctor jo, will these stetches helps for sternum pop and costochondritis?
need your help
thank u
Purchase a printable worksheet with the Chest Stretches in this video here: https://www.askdoctorjo.com/buy-chest-stretches-worksheet
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It would probably help to do some gentle stretching! Good luck!
Dear Sir, please share at protein and carbohydrates required fig and details. I could not find in comments or anywhere Thanks ranarehanhafeez@ gmail.com
Your channel helps me with my shoulder issues so damn good!!
Built like a tank and ripped to shreds just like Bo knows Jeff knows
Thank you so much. You helped me to fix these rounded shoulders
I have to be honest here, i always saw his videos and brushed them off as mainstream bs one size fits all click bait but fuck me his shit is actually spot on. Earnt himself a new subscriber.
Sir, u saved my life through this types of videos….a great thanks from my heart Sir….and a great respect to u
Excellent! I’ve managed to loosen these up over the weeks, wow what a process. But the positioning details you mentioned are great…and you really feel a good tense stretch, I just did them with you. Thanks so much for making this video I was the one who asked you to. So.. thanks! much appreciated.
You and Athean x are the only ones showing these stretches and they are excellent
Mike Van Englehoven
Thank you so much the first one almost put me to sleep it was so relaxing I’m going dosing down off my anxiety meds each month and had a horrible anxiety attack last night where I actually called 911 bc there were some other symptoms that I never noticed that found out are also anxiety symptoms. Well today my chest has been super tight and feel like I couldn’t breathe and that helped so much thank you!
Lmao i thought the pec Major was only on the right ans pec minor on the left because of the drawings
I couldn’t stretch my pecs with a gun to my head. Torn labrum on me left side
These stretches feel great. Thank you. Also, I’ve noticed you say no deep wide leg squats for prolapse. My PT has me stretching in a wide deep squat several times a day to lengthen and stretch a muscle thats too tight which is pushing on my bladder. Do you think this might make my prolapse worse?
Dr. Jo, I have been having shoulder and scapula pain with internal rotation. I was doing the exercise at 1:31 and did a not so smart move of over pushing the hand to the floor. Now I have pain in the pectoral muscle, scapula and the HOLLOW area by the neck/collar bone. (where you place a tennis ball). I have been taking epsom salt baths, ice and an herbal poultice of Comfrey. I could use your help at how to help heal and get back to strengthening my shoulder. How long should I rest it. My shoulder WAS doing better with all your therapy videos and now a set back. I have learned the hard way…do not push too hard.
Dr. Jo, thanks for this video! I intentionally use a lot of internal rotation for olympic weightlifting lifts, such as the snatch and clean and jerk. After trying out the towel stretch on right shoulder, I realized how painful it was. (My left arm was very mobile and pain free.) For the longest time, I thought the tightness in my pecs, upper back, and lats were the cause of this. Thanks to you, I found out it was a mobility issue!
Hello madam we have lots of chest spasm and very difficult to sleep early morning pls suggest some exercise to relief chest spasm.
Guys, the pecs stretches are indeed helping my shoulder impingement problem. Quick question: is stretching the pec minor or major more important for alleviating impingement? Keep up great work!
I was doing some heavy chest presses my last workout day and tore myself up. Glad I found this video my gosh I’m sore
Doctor,
can i do these stretches with proxiamal humerous fracture after 10weeks?
Tq mam tqsm my father is feeling after doing this exercises. You should live healthy for 100years mam do more and more videos.A huge fan for you from India
Great video, it explains well why I have pained after a round of golf!
Suffered frozen shoulder a couple of years ago when I fell a few weeks after a surgery that had caused considerable weight loss and muscle atrophy… I fell and caught myself with my left arm, and it has yet to heal… An MRI revealed there’s no tear, but I just can’t get external rotation past 45 degrees, when I keep my left elbow tight against my ribcage… I put my shoulder against the wall, but then I can’t lift my arm, without a lot of pain… So I lift my arm first, and then lean against the wall, but with my arm there, my shoulder doesn’t quite touch the wall, unless I press hard, and if I do that, my left arm starts to go numb.. I know everything is connected, so I’m trying to stretch everything from both ends of the biceps, into the shoulder and rotator cuff, and the minors as shown in this video, but I wonder if the arm feeling like it is going to sleep when I press hard, I wonder if that’s a symptom of a pinched nerve, or if it is just normal when pushing hard, and the muscles are ridiculously tight… I’ll keep trying, but it hurts…
Mam,I have a pain in my left breast,small lump is there..will this stretches help?? Or some other
To Increase Chest Which one Should Do 1st Shoulder or chest..plese Tell Me
Occasionally, I’ll feel some pain or tightness of breathing in the middle of my chest. I have always suffered of asthma. I breath in all the way and push out my chest. I feel a popping sensation coming from my sternum. The pain/discomfort is gone afterwards. I could never figure out if this is muscle or bone related. And possibly having something to do with airway constriction? If you have any thoughts on this please help.
Hey Jeff, are we supposed to keep both legs together and lean forward staying in place or we keep one leg bent and forward while doing the stretch?
Thank you. Regards.
AskDoctorJo is the best site for PT hands down, straight to the point no fluff just great advice, one like is just not enough.
I am from India thanks a lot doctor whatever you have shown it really works on me thanks a lotttttttttttt………. long life AskDoctor Jo Channel.
That’s a fantastic stretch. But I do not have any corners in any of my rooms. Any advice on that?:: ))
i have much more pain in the first position you mention (on back) with lifting my hand up by my head then lower it down to my waist. Any thoughts?
Your stretches for pectoral muscles are terrific. Whatever you can say about running (min 3 miles/day for 40 years, it does nothing for the upper body 😉 I can barely do the #3 (relaxation), but the stretching I feel, gives me hope that I can get rid of sore trapezius/pectoral muscles for ever! Your enthusiastic approach is comforting.
Hi doctor, I did these 3 and I felt a sharp pain around the right side of my upper back, around the shoulder blade. Is that normal? Thank you
Thank you Wonder Woman I get so much chest pain from Kung fu sparring too hard!!!!!
When I do these exercises, may the elbow was hurt by these exercise? Or can I just push on my elbow or the upper arm not on my
forearm?
tight pectoralis minor is a common cause of hand numbness when cycling/motorcycling
I saw quite some videos, most of them focused on what are the symptoms and what causes it. This was the first video which showed me what I should do to self help. Thanks
hi, do you have video how to release tight traps? cool channel.
Since I fractured my humerus in November I have watched your videos and you are so clear and concise and everything you show WORKS. You also cured my tight Achilles Tendon. I owe you a huge debt of gratitude and now during this lockdown when I can not see my physiotherapist you are going to help me even more, and, I suspect thousands of people. THANK YOU!! Jimmy
Maybe you can do an introduction explain and doing the bad and good ways to do it, (with visual help) and then elaborate more the main idea (like reasons to do it the way you suggest)
thanks for this. this is definitely one of the ways i screwed up my shoulders, trying to stretch my chest. i would stand doing cable flies, arms fully extended, in between sets trying to stretch my chest. also learned recently stretching before and during a workout, very bad idea.
The last is called as spinal twist used for the back paain exercise
I’m trying these stretches but I can’t seem to really feel any real deep stretch, just a mild sensation at best, but I do have really bad rounded shoulders and scapular winging.
Am I just doing these incorrectly (don’t think so) or is this a sign that thightness in my chest is not the problem and that I should focus more on reinforcing other back muscles to fix the problem?
You can just turn your hand outwards which will force your shoulders to stay back and apply force with your hands and leanforward to go deeper into the stretch
Little did he know, he would have black stripes all over his body for the rest of his life
My chest is tight and difficult to breathe, do i have problems in lungs or in heart? Ill try this hope it will help:<
Hello I am having tight chest,shortness of breath and back pain can I do this exercise?
YOU ARE THE BEST, thanks for showing me all of these I love you beautiful Doctor!
Damn. Doctor Jo you got a video for all my problems. Happy I found this one. Haven’t been able to scratch my back for 7 months.
This is SERIOUSLY good content, thanks man, I really needed this.
Guys if u are feeling week from your chest and having Trouble breathing this workout helps you will wake up with a chest free pain
Hi dr. Jo. Trying to understand when is internal rotation useful to focus on in exercise. I was taking an exercise program (athleanx beaxst) and the trainer there always seemed to focus on exercises involving external rotation when dealing w the shoulder, such as face pulls. Is internal rotation limited to not using any significant weight or something? Any good learning material you could refer me to?
mine feels like it locks when i try to rotate down(1st exercise)
Thank you. The minute i saw you strike the Super Hero pose I knew I was in the right place. the last one really helped a lot.
I have been having general radiating shoulder pain in both shoulders from squatting (high bar, bar sits on trap muscles). Multiple trainers have suggested I work on shoulder mobility.
Will these exercises help my issue?
I already screwed my shoulder by doing just what he said we shouldn’t. Now I’m looking at his videos hoping they are viral. Thanks for your work Jeff!
Hello Doctor Jo! First of all I wanted to say thank you for posting all these videos they really do help improving a lot of the shoulder internal mobility. I, for one, didn’t even know that i had bad mobility and that it might have caused some pain and/ or impingement, and I definitely feel a great improvement in range of motion and general stability; I also do the exercises you mention in the rotator cuff strengthening video and they really complete the whole therapeutic picture. So, what exactly is it stretched in the shoulder when doing the lying on the back internal rotation stretch and the lying on the shoulder internal shoulder rotation stretch??? Is it the shoulder capsule itself? Or maybe the long head of the bicep and subscapularis? P.S. I really enjoy watching your videos, they’re very fun and energetic and inspire a lot of positivity and you seem like a really fun person to be around:D. For all of you wondering if Doctor Joe knows what she is talking about, I can tell you that I definitely have felt vast improvements in mobility, range of motion, stability and also posture, so yes it’s extremely helpful advice. However, all this being said, do yourselves a favour and go to the doctor to get your shoulder checked out, don’t just ignore the discomfort and go on youtube! Thanks a lot again!
My pain is in center of chest is these exercise is for that muscle Pain?
Several years after video but, Jeff thank you so very much fixing my winged scapula. Main problem for me!!! This effort through your videos is highly appreciated!! Thank yooooou!!!
Hi Doctor Joe, great video, I’m just wondering if you have any other variations of these kinds of stretchs, I have severe shoulder impingement of the bicep tendon in my right shoulder and cannot do strechs like the sleeper of towel stretch without getting an impingement pain and worsening the condition, but I also need more internal rotation as its too tight and it will help the impingement, any advice would be great, thank you.
DAMN!….I’ve been doing the fly thing on the bench with light 2 lb. weights for like 5 minutes at a time thinking it would work. Seems like it does, but I guess it doesn’t according to Jeff.:(
I had reaallly fucked up shoulders without me knowing that! But also just by seeing half of this video i know that this is the problem i have…this is exqctly why i can t do wall angel till now…my advise to every bodybuilders eon t focus on “work hard” instead work smart….that s what makes us humans more intellegent our brain that we don t use it much thies days lol
Had chest tightness for a week now. Can’t do much to sort it out. Does anyone have a clue what is causing my chest tightness
Hi doctor
Can u plz suggest treatment of postpartum carpal tunnel syndrome
Without any splint plz as mother has to carry baby.
Thank you
My hart like in between it hurts and if I jump and breath hard what should I do
Hi Michelle! What a gorgeous neck you have. Love watching your neck exercises. Watch from London UK.
Hello. I am 12 years old I had my first panic attack 3 weeks ago my chest felt tight for 3 weeks in a row! I went to the doctors and they said it’s anxiety. Will this help?
Thanks for this video doctor. And can you explain how to cure chest tightness it is because of asthmatic problem or what? When I stress my chest sounds.
Hi Dr jo… in last month i got pain in my right lungs and when i did all checkup like ECG,X-ray and sonography so my doctor told me that all ok and it is only muscle spasm and gave me some medicine to get relief. and now its good but most of the time i feel sweet pain in my right chest so May these exercises help me to get rid of my pain and relaxing my muscle????
Hey guys can you help me.. I am feeling pain of my left chest when I am laying down… Can someone help me I am really worried… I am 14 and I Am a male
@AskDoctorJo
My phone notifies me when a channel I’m subscribed to uploads:) considering it was a video by you, I was extra fast. 😉